This workout is designed to fatigue every single muscle
fiber in your back. It starts with exercises that work the upper back, and gradually
moves downwards.
Try to increase the weight with each set, while maintaining
perfect form. Keep the rest time in between sets to about 40-60 seconds.
Straight Arm Pulldown
·
4 sets of 8-12 reps
Wide Grip Lat Pulldown
·
4 sets of 8-12 reps
·
1 drop set – get 8-12 reps on the first set,
reduce by 20% and go to failure 3 times
Bent Barbell Row
·
4 sets of 8-12 reps
·
1 drop set – get 8-12 reps on the first set,
reduce by 20% and go to failure 3 times
One Arm Dumbbell Row
·
4 sets of 8-12 reps
Deadlift
·
4 sets of 6-10 reps
Hyperextension
·
3 sets of 15 slow reps, 4 seconds up, 4 seconds
down
·
Add weight if you find this is too easy
This is another tough workout, but if you stick with it, you
will stimulate new growth throughout your back, which will contribute to your
overall physique.
Good luck, have fun, and let us know how it goes by
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